When your heart beats and your muscles contract, that's the work of electrolytes -- particles that conduct an electrical charge -- in your body. Electrolytes are also responsible for the balance of fluids inside and outside your cells, the transportation of nutrients to and from cells, the transmission of nerve impulses, regulation of blood pressure and the function of your glands.
If you eat a balanced diet, you probably get all the electrolytes you need; however, circumstances such as exercising for long periods in hot weather or bouts of diarrhea or vomiting may cause you to to become deficient. Knowing what foods and beverages are sources of electrolytes helps you replenish them naturally.
Step 1
Add a pinch of salt to foods, or stir it into a glass of water to replenish the electrolyte mineral sodium, 1/2 teaspoon of salt contains about 1,000 milligrams of sodium, which is 75 percent of the adequate intake set by the Institute of Medicine. Table salt is also a source of chloride, which is another electrolyte mineral your body needs.
Step 2
Drink milk as a source of calcium. One cup of milk provides 314 milligrams of calcium, which is nearly one-third of the RDA for adults. You can also eat beans, yogurt, sardines, greens and kale as other sources of the mineral.
Step 3
Sip tomato or orange juices as healthy sources of potassium. A glass of orange juice provides almost 500 milligrams of potassium, or a little more than 10 percent of the RDA. Baked potatoes are also a good source of potassium.
Step 4
Snack on almonds, hazelnuts or peanuts as a source of magnesium. One ounce of almonds provides 78 milligrams of magnesium, which is 24 percent of the RDA for women and 19 percent of the RDA for men. Brown rice, oat bran, lima beans and Swiss chard are also rich sources of the mineral.
Step 5
Cook up eggs, beef, chicken or turkey to meet your daily needs for phosphorus. One egg provides 14 percent of the RDA for the mineral. You can also enjoy halibut, salmon and whole wheat bread to get the phosphorus your body needs.
Foods with Electrolytes
Bananas provide a significant quantity of potassium, an electrolyte regulating blood pressure.
Electrically-charged minerals in your blood are called electrolytes. Electrolytes aid in regulating water quantities, muscle activity and pH levels in your body. Sweating, vomiting and diarrhea cause you to lose electrolytes. However, you can replenish lost electrolytes by eating foods and drinking fluids rich in electrolytes.
The primary electrolytes in your body include sodium, potassium, magnesium and calcium.
Sodium
Spilled salt
Sodium aids in maintaining external fluid volume and regulating cellular functioning. You can easily access foods with sodium, as most processed foods contain sodium additives, such as sodium chloride, phosphates and benzoates. Other food sources of sodium include nuts, butter, margarine, salted meats, cold cuts and table salt. Adequate intake of sodium for an adult ranges from 1.2 to 1.5 grams per day. However, do not consume over 2.3 grams per day, since excess sodium can cause hypertension and increase your risk for stroke and heart disease.
Potassium
Potassium functions to maintain external and internal cellular fluid, regulate blood pressure due to excess sodium, minimize occurrence of kidney stones and reduce markers associated with bone turnover rates. Hypokalemia, or potassium deficiency, can cause fatigue, muscle weakness, gastrointestinal irritations and muscle cramps. Excellent sources of potassium include bananas, baked potatoes with the skin, plums, prunes, oranges, orange juice, molasses, almonds, cooked spinach, acorn squash, tomatoes, raisins, sunflower seeds and artichokes. Adequate intake of potassium for adults is 4,700 milligrams per day.
Magnesium
contributes to over 300 metabolic functions, including protein and nucleic acid synthesis, energy production, ion transportation, cell signaling and cell mobility. Because magnesium is found in animal and plant products, magnesium deficiency is rare among individuals consuming a balanced diet. However, certain factors can increase the risk of deficiency, such as gastrointestinal disorders, diabetes, eating disorders, diuretic use, alcoholism and older age. The recommended daily allowance of magnesium is 400 to 420 milligrams for males and 310 to 320 milligrams for females. Excellent sources of magnesium include bran cereal, shredded wheat, brown rice, almonds, milk, bananas, molasses, okra, spinach, Lima beans, peanuts and hazelnuts.
Replenish calcium stores with milk or yogurt. One cup of plain yogurt has 415 milligrams of calcium, while the same serving of nonfat milk has 299 milligrams.
Calcium is the most plentiful mineral in your body and necessary for cellular functioning. The central nervous system, heart and muscles require calcium to work properly. Americans ingest less than 50 percent of the recommended calcium to develop healthy bones.
The recommended daily allowance of calcium is 1,000 milligrams for adults 19 to 50 years and 1,200 milligrams for adults 51 years and older.
Foods rich in calcium include cheeses, milk, yogurt, sardines, oysters, salmon, kale, mustard greens, cabbage, dried figs, hazelnuts, Brazil nuts, molasses and almonds.
d your muscles contract, that's the work of electrolytes -- particles that conduct an electrical charge -- in your body. Electrolytes are also responsible for the balance of fluids inside and outside your cells, the transportation of nutrients to and from cells, the transmission of nerve impulses, regulation of blood pressure and the function of your glands. 
